Give Me A Better Chest Routine: Swole Bros Only

[racketteer]

No.

If you do a squeezing chest exercise pick 1 of flys or cable crossovers.

lolwut? I said put FLIES before the benching which would be a SQUEEZING exercise or whatever you call it.

[OneMA2011]

Incline bench cable flys 4 sets of 12, Supersetted with Dumbbell chest press.
Flat bench supersetted with weighted press ups.
Decline bench, lower chest is neglected by most people

[itwasntme184]

lolwut? I said put FLIES before the benching which would be a SQUEEZING exercise or whatever you call it.

The no was to putting flies before bench.

If you do have to add a squeezing exercise, don't do both flies and crossovers... and do it end of chest workout.

[racketteer]

The no was to putting flies before bench.

If you do have to add a squeezing exercise, don't do both flies and crossovers... and do it end of chest workout.

and why would that be?

[itwasntme184]

compound before isolation/ max weight on pushing exercise = max growth

[itwasntme184]

plus if you pre exhaust chest then that will just make your shoulders take over more when you bench

[racketteer]

compound before isolation/ max weight on pushing exercise = max growth

plus if you pre exhaust chest then that will just make your shoulders take over more when you bench

keep doing what you're doing bro. it seems to be working real great for you.

[Bruno93]

I'd do decline bb bench with 5/3/1 or 3x5 rep scheme followed by a RP set of HS chest press, 2x a week.

[GetLikeM3]

Add some weighted dips and weighted pushups bro.

[itwasntme184]

weighted dips > decline

[SwoleJuice]

Incline Db press 4x12
Incline Cable Flyes 5x12-15
Weighted Dips 3x8-12
Flat DB press 3x12-15

[Dreadnuagga]

apart from the different variations of flat/incline/decline bench everyone is posting, my top 2 that gave me the added edge were weighted dips and drop sets of the pec fly machine. If your gym has a seated pec fly machine I would highly recommend you try drop setting it. Start at your max weight for 8 reps, and after you hit 8, drop it 2 plates (30 pounds) and do it all the way to the bottom. Literally shredds your chest brah

edit: while drop setting, don't rest in between weights, forgot to mention, should be one continuous set from top to bottom.

[OneMA2011]

weighted dips > decline

Both is better than one or the other

[Jibbed]

like what most of the others said add in some weighted dips for lower chest

[aussie_steven]

my chest routine looks like this
flat bench 3X 6-8 reps
incline bench 3x 6-8
cable cross overs 3x8-10
incline cable/db flies- 3x 6-10
chest press on machine 3X10-12 to end session with a good pump i switch every month-5 weeks between barbell and dumbell exercises

[SienZ]

what is this sorcery

It's called pre-exhaust. Should be done in a superset, makes it possible to go beyond failure because of the help from triceps and shoulders. Shouldn't be done on the first exercise, as you would like maximum power on that. If you want to put in pre-exhaust, i'll make an example. Wouldn't do it yet though. Try with some other routines. You can always mix it up later, and do some pre-exhaust flyes/cable crossovers

Example:
DB Benchpress
Incline DB Benchpress
(pre-exhaust, flyes/crossovers) Superset with bb benchpress
flyes/Crossovers

Sets and reps as you like it. Pre-exhaust should be high-rep though. (10-15)

[speX94]

i'm not swole, but here's my suggestion.

DB pullovers straight arm
cable flyes on knees.
dips
and pushups.
Try doing this. i love to do this for a real intense feeling.

DB Pullovers Straight arm superset wth either pushups or dips. Feels good man.

good luck.

[collintech]

let me **** your chest real quick no homo....

1. 6 sets of flat dumbell press superset with db flys
6 x 6 x 6

2. incline db's heavy

3. decline db's

4. cables over up, down, flat

5. flat bench (you will b so exhausted but it finishes off that chest workout with good hypertrophy)